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PODCAST

Fuelled with Dr Gemma Sampson

Dr Gemma Sampson

Dr Gemma Sampson is an Australian Advanced Sports Dietitian and Sports Nutrition expert fuelling peak performance for amateur and elite cyclists. Find Gemma at www.gemmasampson.com

health & fitness

All Episodes

00:08:11

48. What motivates you? What is your why?

Fuelled with Dr Gemma Sampson ·

2024/03/19

Have you ever thought about what motivates you? What drives you to do the things that you do or don’t want to do? I’ve been speaking with a number of people lately about the topic of motivation and how it influences us, how it shifts how it changes throughout different phases of our life or even different seasons of the year. Whether it’s a goal that we are working towards or a behaviour we want to change, understanding what motivates us can be critical component of progress and success At

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00:11:02

47. Cycling is a weight sensitive but not a weight...

Fuelled with Dr Gemma Sampson ·

2024/03/14

The number one nutrition goal cyclists of all ages and abilities have when they want to work with me as a sports dietitian is to lose weight and improve their power to weight ratio. Many cyclists assume that if you weigh less your power to weight ratio will be higher and you’ll perform better on the bike. While this CAN be the case - it is not always true for every individual depending on their starting place and the strategies they have used to change their body composition. I have known

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00:15:51

46. Plant based sources of iron: Ask a sports dietitian

Fuelled with Dr Gemma Sampson ·

2024/03/05

My blood tests show that I am anaemic. I don’t like eating meat and am not a huge fan of eating eggs. What foods should I eat more of to help increase absorption and help manage fatigue? If you don't like meat or prefer to follow a plant based or vegetarian diet, getting enough iron from plant based sources can be difficult to achieve. Difficult, but not impossible. With some careful planning it is possible for vegetarians to use plant based foods to achieve their iron needs. Episode show notes:

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00:12:36

45. Tracking your menstrual cycle as a female athlete

Fuelled with Dr Gemma Sampson ·

2024/02/27

For female cyclists, and female athlete, there is a lot of debate about whether our menstrual cycles influence our performance... how, when and what to do about it.A recent systematic review and meta-analysis concluded that performance may be reduced during the early follicular phase (which starts with the arrival of your period) but the quality of evidence was poor and inconclusive. Some women actually feel and form BETTER when they have their period! This is likely because there is HUGE

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00:10:31

44. Your body isn’t Amazon prime. The results take...

Fuelled with Dr Gemma Sampson ·

2024/02/25

If you could snap your fingers and change something about your nutrition within the next 24h, what would it be? What's your Amazon overnight order? How awesome would it be if we could press send and within two days (or next day even) our desired goals arrived? When it comes to our health and nutrition, often we seem to expect lasting changes and transformation in our bodies to arrive overnight like Amazon brings our deliveries. show notes: www.gemmasampson.com/podcast/44 You can find Gemma

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00:23:18

43. Are you tracking this? Synrgy female specific...

Fuelled with Dr Gemma Sampson ·

2024/02/13

What would a man know about female cycling?! Female cyclists have a few more things to consider for their training and their nutrition than their male counterparts. And a man is never going to fully understand the changes that we are continually going through across our lifetime. However, that doesn't mean the conversation needs to female exclusive! Today I have invited Will Harper, the team behind the team of Synrgy Female cycling coaching to share where Synrgy came from, how they approach

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00:11:41

42. You have permission to eat cookies and other...

Fuelled with Dr Gemma Sampson ·

2024/02/07

How many foods right now are on your 'not allowed to eat' list? Maybe it's cookies. Maybe it's chocolate. Maybe it's icecream. chips, cheese..... It might even be hot cross buns! Whatever the food that you've got on your 'forbidden list - I want to challenge you to think about what happens when you restrict those foods - and try using permission instead Episode show notes: www.gemmasampson.com/podcast/42 __________________ You can find Gemma

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00:17:03

41. Carb loading advice for 3 Peaks challenge. ASK A...

Fuelled with Dr Gemma Sampson ·

2024/01/30

Are you training for the 3 peaks Challenge in March? Have you thought about training your nutrition as well as the physical training you need to ride 235km with >4000m climbing in less than 13 hours? One of the things that fascinates me is that I will often see cyclists spending thousands of dollars on equipment, coaching and gear, training for months for an event like 3 peaks without having spent much time investing in how they are going to fuel their peak performance. Whether you are training to

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00:12:37

40. What does success look like to you?

Fuelled with Dr Gemma Sampson ·

2024/01/23

I am currently in Adelaide at Tour Down Under this week and was asked the question what does a successful athlete look like to me? Such a great question! Typically when it comes to success, most peoples minds would go to performance, winning races, crossing the line first, winning the gold medal, rainbow jersey. However I think success goes much deeper beyond being the first to cross the line. For me, success is multifactorial and much more holistic. Episode show notes:

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00:06:15

39. You don't have to go on a diet. Every meal is an...

Fuelled with Dr Gemma Sampson ·

2024/01/16

You don't have to give up any of your favourite foods, go on a crazy diet or start an extreme exercise regime this January if you don't want to. At the beginning of the new year there can be a lot of pressure and diet culture guilt that you should totally change your life and create a 'new you''. But it's totally okay if you don't have the brain space to make any changes right now. If you want to make changes to your lifestyle and have the brain space, resources and support to do it, go for

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00:10:37

38. You Might Be Hungry! Using The Hunger fullness Scale

Fuelled with Dr Gemma Sampson ·

2024/01/09

There are a lot of labels attached to the word 'hungry'. Sometimes people think this can be considered a 'good' thing, for others it's a bad thing. Especially when people are trying to lose weight I often see people feeling hungry all the time, fighting themselves and their hunger all the time because it's not time to eat or they don't think they are allowed to. If you find yourself hungry ALL the time. Then it might be a useful activity to record your hunger and fullness levels across the week

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00:14:09

37. Nutrition tracking as a tool not a rule

Fuelled with Dr Gemma Sampson ·

2024/01/02

Rather than using nutrition tracking as punishment to guilt trip or shame you into action (which rarely works in the long time by the way), I like to use nutrition tracking intentionally as a tool to help you rewrite the way you eat on and off the bike. The first step if you want improve your nutrition is get clear on what you are eating, when and why. Which is why I encourage all my clients when we first start working together or if they join my team and use my cycling nutrition framework is to

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00:14:08

36. Let go of your attachment to the outcome. Three...

Fuelled with Dr Gemma Sampson ·

2023/12/26

What life lessons have you learned this year? Can you see ways in which you have grown and developed and changed? In a previous episode I shared some of the life lessons I've learned over the past 6 years, and as we wrap up 2023 and head into 2024 I wanted to share a couple more of my lessons from this year. I have been sharing them with friends and some clients who found them encouraging and so I hope you enjoy them and find them encouraging also. Episode show notes:

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00:53:22

35. Swap the bonk for free speed. It's a game...

Fuelled with Dr Gemma Sampson ·

2023/12/19

Josh Bradwene is a cycling coach and long distance cyclist who has been making major cycling performance gains since shaking up his nutrition approach. He joined my online Fuelled team six months ago and learned how to apply my cycling nutrition framework to his cycling training and racing. He has been experiencing more and more cycling fuelling success stories and I invited him to share his nutrition journey, what he has changed, what was the gamechanger for him, and why he continues to fuelling

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00:12:15

34. Do you need a protein supplement or is real food...

Fuelled with Dr Gemma Sampson ·

2023/12/12

Protein pancakes, protein brownies, protein smoothies... there's even protein chocolate bars and protein popcorn in the supermarkets now! Protein plays a key role in muscle growth and repair, it forms enzymes and hormones to keep our bodies functioning normally and performing optimally. It's good stuff, and is often overlooked by many of the cyclists and clients I work with. But does that mean I recommend cyclists use protein supplements or first try to get everything from food? Episode show

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00:45:09

33. 15 Life Lessons I Wish I Learned Earlier After 15...

Fuelled with Dr Gemma Sampson ·

2023/12/05

How long does it take to learn a lesson and stop repeating the same mistake time and time again? Why do we repeat making the same mistakes time and time again? And how do we change and make progress? I believe the key is in self reflection, taking intentional time to review and reflect on what we are doing, why and make a plan to change. This is a practice that I encourage my clients to use when reviewing their nutrition habits that helps kickstart lasting changes. This month marks a 15 year

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00:05:02

32. Are you scared to stop exercising in case you...

Fuelled with Dr Gemma Sampson ·

2023/11/28

I went riding with a cyclist recently who told me that during their off season they kept training anyway (despite being told to take a break) because they didn’t want to gain weight. Fear of food, fear of stopping training and fear of gaining weight has been the common theme in conversations I've had on and off the bike these last few weeks. Are you also scared to stop training in case you gain weight? If you also are using exercise as your primary means to lose or maintain weight, then I want

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00:26:18

31. How Tim Cutler won Dirty Warrny fuelling 138g...

Fuelled with Dr Gemma Sampson ·

2023/11/24

One of the biggest changes I have seen in the past 5 years of cycling is the amount riders are fuelling during competition. Five years ago we were aiming for 80-90g carbs an hour, whereas now I am seeing an increasing number of riders fuelling with 120g per hour and seeing their performance skyrocket. Tim Cutler is one such example - winning Dirty Warrny in a solo breakaway fuelled with an epic 138g an hour! In today’s episode Tim shares how he managed so much carbs over 8h and we discuss some

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00:15:33

30. I know what to do but I'm not doing it

Fuelled with Dr Gemma Sampson ·

2023/11/14

Have you said to yourself that you know what to do when it comes to nutrition, but you just aren't doing it? Let's unpack why that might be, what's stopping you and how to start doing the things you already want to do and aren't doing. Episode show notes: www.gemmasampson.com/podcast/30 __________________ You can find Gemma at www.gemmasampson.com www.instagram.com/gemmasampsonnutrition www.youtube.com/@gemmasampson

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00:26:44

29. Relative Energy Deficiency in Sport (REDs)...

Fuelled with Dr Gemma Sampson ·

2023/11/08

Relative Energy Deficiency in Sport (REDs) is a syndrome of deleterious health and performance outcomes experienced by male and female athletes exposed to low energy availability - which is - inadequate energy intake in relation to exercise energy expenditure leading to REDs. It’s very common in cyclists and in this episode I explain what REDs and low energy availability is, how it affects your cycling performance and health and how you can avoid it. Episode show notes:

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